Shoulder Pain Rehabilitation

Exercise #3

Shoulder pain is a very common injury that is not only experienced in the athletic population, but in the general population as well. This post will take you through 12 different exercises that can be utilized for the athletic population (especially over-head throwing athletes) and for the general population that are experiencing shoulder pain.

The goal of these shoulder pain rehabilitation exercises is to strengthen those smaller stabilizing muscles that surround the shoulder. These smaller muscles need to be balanced in both strength and flexibility. Disfunction of the shoulder is caused when there is an imbalance of strength and flexibility. Disfunction will quickly turn into pain.

This series of shoulder pain rehabilitation exercises to are called the buchberger-12. The buchberger-12 is a series of 12 shoulder exercises that are used to strengthen the rotator cuff and the muscles that stabilize the shoulder blade. These 12 exercises serve as a way to prepare and protect the shoulder from the stresses brought on by overhand throwing sports/activites. The Buchberger-12 is geared toward overhand throwing athletes, however, these exercises can be used as a method of general shoulder rehabilitation, and act as a safe alternative to shoulder exercises that cause pain.

1. Relaxed Position

2. Shoulder Blade Squeeze

3. Lift Elbows and Forearms off the ground

Exercise 3- Modified Field Goal

Begin laying face down on a mat with your shoulders and elbows at 90° and thumbs pointing up towards the ceiling. First, pinch/squeeze the shoulder blades together making sure that your forearms DO NOT come off the floor at this stage. While keeping the shoulder blades pinched and thumbs pointed up, lift the elbows and forearms off the floor towards the ceiling. Hold for 3-5 seconds, then repeat 15 times. Do 3 sets of 15 repetitions! Maintain the 90° angle at the elbows and shoulders during all stages of the exercise.

STAY TUNED FOR EXERCISE #4!

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Shoulder Pain Rehabilitation